Tag: Masters

A Few Favorites

Posted on by rdwoodruff
Dan Harrigan
1976 Olympic Bronze Medalist- 200 Back
Former Coach, Penn State University

Dan counts the great Dick Jochums as his mentor.  Here are a few of Dan’s favorite sets:
10 x 100 free (yds)on 1:15 count strokes for each lap. Each 25 take one less stroke.
This will tend to make you kick more toward the end of each hundred.

10 x 200m back swim/kick by 100s on 2:45 (or an interval that gives you little time to rest, maybe 5 to 10 seconds.)

15 x 100 free on descending intervals (meters):

first five on 1:15

next five on 1:10

last five on 1:05

Triathlete/Masters Practice #4

Posted on by rdwoodruff

Ryan Woodruff

LCM
Warmup-500 smooth swim

100 pull @ 1:30/1:45/2:00
10 x 50 kick with fins @ 1:00/1:10/1:20
200 swim free @ 3:00/3:30/4:00
8 x 50 stroke (no free) @ 1:00/1:15/1:30
300 pull @ 4:30/5:15/6:00
6 x 50 kick @ 1:00/1:15/1:30
400 swim free @ 6:00/7:00/8:00
4 x 50 stroke (no free) @ 1:00/1:15/1:30
500 pull @ 7:30/9:00/10:00
2 x 50 FAST! @ 1:30

300 Warm down

3800m Total

Masters Practice #3

Posted on by rdwoodruff

Ryan Woodruff

SCY
This practice is meant to be adapted for three different ability levels.  The first interval or distance is meant to be for the advanced swimmer, the second for intermediate, etc.  (i.e. 500/400/300 @ 8:00/9:00/8:30 means advanced swimmers do 500 yards @ 8:00 and so on).

Warmup
500/400/300 smooth free swim

3 x 300 Kick/Drill/Swim by 100 @ 5:15/6:00/6:45

Pull Set
100 EZ @ 1:30/1:45/2:00
200  (100 EZ/100 Moderate) @ 3:00/3:30/4:00
300 (100 EZ/100 Moderate/100 Fast) @ 4:30/5:15/6:00
200  (100 EZ/100 Moderate) @ 3:00/3:30/4:00
100 EZ @ 1:30/1:45/2:00

3 x 300 IM or Stroke (50 drill/25 fast) @ 5:15/5:45/6:15

Warm Down
6 x 100 freestyle, Descend cycle count per 25 each 100 @ 1:40/1:55/2:15

Total yardage: 3800

Wednesday’s Masters Swim Workout

Posted on by rdwoodruff

Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org

WARMUP
400 FREE SMOOTH SWIM
4 X 100 IM DRILL OR SWIM @ :10 REST
4 X 50 KICK WITH A BOARD DESCEND 1-4

600 PULL BREATHING 3/5 BY 100, DESCEND YOUR 200s

9 X 200 @ 3:30 WORKING ON COMING-HOME-SPEED FOR FREESTYLE
#1 & #7 – 175 SMOOTH@ :10 REST, 1 X 25 SPRINT
#2 & #6 – 150 SMOOTH @ :10 REST, 1 X 50 SPRINT
#3 & #5 – 125 SMOOTH @ :10 REST, 1 X 75 SPRINT
#4 – 100 SMOOTH @ :10 REST, 1 X 100 SPRINT @ 1:15
# 8 – ALL SMOOTH
#9 – FAST FOR TIME

12 x 50 @ 1:00 ANYTHING BUT FREE SPRINT 1 CYCLE ON #1 ( 2 CYCLES ON #2, UP TO 6 ON #6) OFF BOTH WALLS GET YOUR HEART RATE UP BRIEFLY HERE TO ENHANCE THE RECOVERY EFFECT

200 EZ SWIM DOWN

4200 YARDS

Masters Freestyle Workout

Posted on by rdwoodruff

Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org

Intervals are written for LCM

WARMUP
400 FREE
200 IM DRILL

6 X 100 FREE @ 1:30/1:45/2:00
SNORKELS, FINS & PADDLES
DESCEND 1-3, 4-6

MAIN SET
PURPOSE: INDUCE A LITTLE FATIGUE WITH THE THREE 50s AND THEN HOLD A STEADY PACE UNDER THAT FATIGUE. AN IMPORTANT SKILL FOR RACING AND A GREAT FITNESS BOOSTER! PULLING EQUIPMENT OPTIONAL THROUGHOUT THE SET. IF YOU ARE LOOKING FOR AN EVEN BIGGER CHALLENGE, SUBSTITUTE STROKE FOR FREE DURING THE 50s!

3 X 50 FREE FAST @ 1:00/1:10/1:20
3 X 100 STEADY & STRONG @ 1:40/1:55/2:10
1:00 REST

3 X 50 FREE FAST @ 1:00/1:10/1:20
3 X 200 STEADY & STRONG @ 3:20/3:50/4:20
1:00 REST

3 X 50 FREE FAST @ 1:00/1:10/1:20
3 X 300 STEADY & STRONG @ 5:00/5:45/6:30
1:00 REST

WARM- DOWN SET W/ FINS
6 X 100 @ :30 REST
SPRINT 15m, EZ FOR 85m

TOTAL 4,050m

Masters’ Fast Friday

Posted on by rdwoodruff

Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org

Masters Workout

Warmup- All on :20 Rest
300 Smooth swim
3 X 100 build
3 X 50 First 15m fast kick

Main set – FAST FRIDAY – Race somebody!!!
3x:
Round 1 – Freestyle
Round 2 – No Freestyle
Round 3 – Butterfly – if you dare!

1x:

50 FAST @ :50
75 EZ @ 1:10

2x:

50 FAST @:50
50 EZ @:50

3x:

50 FAST @:50
25 EZ @ :30

300 FREESTYLE PULL W/ PADDLES & BUOY

KICK SET
8 X 100 KICK W/ BOARD
TAKE 20 SECONDS REST AFTER #1 TO DETERMINE YOUR INTERVAL, THEN MAKE YOUR INTERVAL :05 FASTER FOR EACH SUCCESSIVE 100